Subbing: HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY

Filling in for Marcia~~~~~~~~~~~~~~~~~~~~~~~~~~>




Accountability Mission: No Mercy and No Excuses


Tell the whole truth and be accountable.  Have you counted your blessings this week?  Have you asked yourself if ingratitude has interfered with your goals for good health?  Have you been ungrateful enough to take liberties with your plan?   Liberties that can serve no productive purpose? 

While it will vary by individual, a broad definition of ingratitude would be repeatedly expressing behaviors that if allowed to persist would result in the opposit of your health goals.  The opposit leads us right back where we started. 

Keep moving forward folks.  Be greatful for this opportunty.  Don't waste it.  Have no regrets.  


   ...All are welcome, jump in at anytime.  


For reference:
5 Day Pouch Test (5DPT) website 
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/

Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205

Wagon Plan Instructions 
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon

Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior 

Protein Sparing Modified Fast (PSMF) 
The no op version.  This version is still severe but far more liberal than the one many pre ops are given.   
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf   

Daily calorie needs calculator
A more advanced calculator that's still easy to use.   
Advanced option lets you choose from  3 different calculation methods.  Enter data once for calorie needs at maintenance;  plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan.  Calculator  takes into account age and gender as well as activity level.  Links to other calculators are on the same page.  
http://www.freedieting.com/tools/calorie_calculator.htm

Podrunner
Not just for runners.  Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed.  In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance.  There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well.  Lengths of tracts vary but there is a speed/ length to suit most workout needs.  
http://www.djsteveboy.com/mixes.html

A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html

No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch.  Perhaps you can only do one or even none today.  Perhaps you do quite a few already.  Either extreme or somewhere in the middle, this self challenge is stil for you. 
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/ 

Day 2 of Extreme Fat Smash and going strong.   I am so glad I get to eat a lot today cause yesterday was really hard for me with such a small amout of food and chocolate cravings.

My body feels like I been hit by a truck after all that dam Beyonce dancing and Dance Central.  I know it is because my back is out right now but I don't want to stop right now because I know exercise is the key for me.

I am trying to work my fat ass back down to 178, which is where I was before I left for vacation.  I am so ashamed of how much weight I put back on I'm not even going to tell.  Oh **** it,  yes damit I gained it ALL back, it took me quite a few months to do it but my greedy ass was determined to get back to my starting weight and damit I was very successful.    BUT........... and this is a big ass stanky sweaty BUT........   I am back on top of my eating and working out and I will be successful again, if it kills me. 

DAMMMMNNN .....DAMNNNN......DAMMMMMMNNNNNNNNNNNNNNN.   

All I can say Lee is that when we play or should I say eat we pay.  Eat right it's all good.  Eat wrong and we got sense enough to do Beyonce and Dance Central and anything else to get the weight off.  It won't kill you cause exercise is your thang.  Congrats on your admission and determination.
After doing so well yesterday I had a slight meltdown and ate cookies and yogurt covered pretzels.  That's all gone now so I'm back in the saddle again.
What I ate today:

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,225	58.4	117.1	70.4
Oatmeal, cooked, quick (1 or 3 minutes)		cup, cooked cup, dry, yields oz, dry, yields grams kg lb oz	145	2.4	25.4	6.1
Butter		cup tablespoon individual container pat Guideline amount per slice of bread/roll grams kg lb oz	36	4.1	0.0	0.0
Coffee, decaffeinated		fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz	3	0.0	0.5	0.5
Creamer		liter fl oz cup pint quart gallon tablespoon teaspoon	35	1.5	5.0	0.0
Shrimp scampi		cup shrimp grams kg lb oz	339	25.3	0.0	27.0
Shrimp, baked or broiled		cup cup, cooked cup, shelled, raw (yield after cooking) cup, with shell, cooked (yield after shell removed) cup, with shell, raw (yield after cooking, shell removed) oz, cooked oz, with shell, raw (yield after cooking, shell removed) oz, without shell, raw (yield after cooking) large shrimp (shelled) medium shrimp (shelled) prawn small shrimp (shelled) tiny shrimp ("popcorn") grams kg lb oz	154	5.0	1.2	24.5
Broccoli, cooked		cup cup, flowerets floweret spear (about 5" long) grams kg lb oz	103	5.1	13.2	4.4
CheeseBiscuit/RedLobster/1		serving grams kg lb oz	150	8.0	17.0	3.0
Mixed salad greens, raw		cup, shredded or chopped grams kg lb oz	19	0.3	3.5	1.7
McDONALD'S, NEWMAN'S OWN Low Fat Balsamic Vinaigrette		fl oz grams kg lb oz	40	2.8	11.6	0.1
Rice, white and wild, cooked		cup, cooked cup, dry, yields oz, dry, yields grams kg lb oz	47	0.9	8.7	0.9
Grapes, raw		cup cup, seedless cup, with seeds, yields oz, seeded, yields grape grape, seedless grape, with seeds, yields grams kg lb oz	34	0.1	9.0	0.4
Chips/BakedBBQ/Clanceys/1oz14chips		serving grams kg lb oz	120	3.0	22.0	2.0
		Total	1,225	58.4	117.1	70.4

My carbs were 17gms too high cause I'm tryin to keep them under 100 but Friday will be a better day. I did exercise and take my vitamins.

Thanks and much luv for holding it down MsLee!

Yesterday was the second day I fell of the low carb wagon. Then it ran me over. I am still working the basics per my program but when carbs rise protein falls. I'm not getting any extra.

Wed and Thurs were bust and i won't lie about today. I got into the ff chips overnight. I'm going to get the rest of the day back on track. I started with a good high protein breakfast. Lunch is a sandwich but I strip off most of the bread.

Today may not be low carb but protein will be better than minimum.

Got my workout in today.   A hour of Dance Centra and Beyonce.   Tomorrow I am going to probably do some Taebo or something different so that I don't get bored.  

I am so happy day two is over and i'm looking forward to day three.  I bought a new pair of capri jeans today and they are tight and a much bigger size than I want them to be, but they will be loose soon.  DAMIT